Suffering from acid reflux? Here’s 10 ways to reduce digestive problems naturally

Several lifestyle and diet changes can help you treat and/or manage acid reflux symptoms naturally (Images: Pexels)

Acid reflux, also known as gastroesophageal reflux disease (GERD), is a common digestive problem that occurs when stomach acid backs up into the oesophagus. This reversal can cause an array of uncomfortable symptoms including heartburn, regurgitation, bloating, a persistent bad taste in the mouth, and even a lump in the throat. While occasional acid reflux is common, and brought on by overeating, specific spicy or acidic foods, or lying down too soon after a meal, constant reoccurrences can be signs of an even bigger problem.

Unmanaged GERD can eventually lead to complications such as esophagitis, ulcers, scarring, or strictures. However, there are several lifestyle and diet changes that can help you treat and/or manage acid reflux symptoms naturally, suggests Dr. Vikas Jindal, Consultant, Dept of Gastroenterology at the CK Birla Hospital®, Delhi

1. Have smaller, more often meals:

Large meals distend the stomach and the LES, causing them to relax and open up to reflux more easily. Eat small, balanced meals more frequently during the day.

2. Avoid trigger foods:

Certain foods like spicy, tomatoes, citrus fruits, onions, garlic, chocolate, caffeinated drinks, carbonated drinks, fatty or fried foods are more likely to cause acid reflux. Identify and limit trigger foods that affect you individually.

3. Do not lie down immediately after meal:

Wait for at least 2-3 hours after eating before reclining or lying down. Reclining allows for the unrestricted flow of stomach acid into the oesophagus.

4. Sleep with head elevated:

Raising your bed 6–8 inches or using a wedge pillow under your bed will stop nighttime reflux by keeping the acid within the stomach.

5. Maintain a healthy weight:

Too much belly fat compresses the stomach, pushing acid into the oesophagus. Losing a few kilograms can be a dramatic relief.

6. Smoking cessation:

Cigarette smoking weakens the strength of the LES and increases acid secretion. The ideal long-term therapy to manage reflux is quitting smoking.

7. Limit drinking alcohol:

Alcohol may relax the LES and stimulate the release of stomach acid. If you drink alcohol, do so moderately and try not to drink without eating.

8. Wear the right attire:

Waistbands that constrict may put pressure on your stomach and exacerbate your symptoms. Dress loosely, especially after meals.

9. Stay hydrated (Smartly):

Hydrate during the day but refrain from having big glasses of liquid at mealtime since this fills your stomach and causes reflux.

10. Stress management:

It can slow down digestion and worsen symptoms of reflux. Practice stress-reduction techniques like yoga, deep breathing, or walking.

Acid reflux can be managed with dietary, lifestyle, and habit changes. If symptoms persist despite these changes, consult a gastroenterologist for personalized evaluation and treatment. Complications like esophagitis or Barrett's oesophagus are avoided with early treatment.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis